Bodyweight Lying Oblique V-Up
Bodyweight Lying Oblique V-Up Exercise Description
The Bodyweight Lying Oblique V-up is a side-lying core exercise that emphasizes the external and internal obliques through controlled lateral trunk flexion. You lift your torso and legs simultaneously to form a “V,” bringing the lower ribs toward the pelvis on one side while keeping hips and shoulders stacked. The rectus abdominis and hip flexors assist as the legs and trunk leave the floor, and the deep core stabilizers help maintain alignment. Because the movement occurs primarily in the frontal plane, it challenges positional control without excessive twisting. Executed with steady pacing and a neutral neck, it provides a clear, equipment-free way to target the “waist” musculature with a long-lever demand.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Iliacus, Psoas Major, Quadratus Lumborum, Rectus Abdominis
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The Bodyweight Lying Oblique V-Up Exercise
‘- Lie on your side on a mat with legs straight and stacked, hips and shoulders aligned.
– Bottom arm: extend it slightly forward on the floor for balance (palm down). Top hand: lightly behind your head or across your chest.
– Set a light abdominal brace; draw ribs down. Keep neck neutral—no pulling on the head.
– Inhale to prepare. Exhale as you lift both legs and your upper torso together, bringing the top elbow toward your thighs.
– Keep hips and shoulders stacked; move in one plane without rolling forward or backward.
– Think “shorten the side” by bringing lower ribs toward the same-side pelvis; keep toes and knees together.
– Pause briefly at the top with control; shoulders away from ears.
– Lower legs and torso together with control, maintaining alignment, then repeat.
– Switch sides and perform the same steps on the opposite side.
– Form checks: avoid yanking the neck, swinging the legs, or arching the low back; prioritize smooth, controlled motion.
Bodyweight Lying Oblique V-Up Tips
‘- Lie fully on your side with legs straight, stacked, and hips and shoulders aligned before you start.
– Place the bottom arm slightly forward with the palm down to help with balance.
– Keep the top hand only lightly behind your head or across your chest—don’t pull on your head.
– Lightly brace your abs and draw your ribs down before each rep.
– Keep your neck neutral throughout the movement to avoid yanking on it.
– Exhale as you lift your legs and upper torso together, bringing the top elbow toward your thighs.
– Focus on “shortening the side” by bringing the lower ribs toward the same-side pelvis.
– Keep toes and knees together as you lift and lower to maintain alignment.
– Maintain stacked hips and shoulders—avoid rolling forward or backward as you move.
– Pause briefly at the top with control, shoulders away from your ears, then lower legs and torso together smoothly.
Bodyweight Lying Oblique V-Up Beginner Introduction
The Bodyweight Lying Oblique V-up is a side-lying core move that centers on the waist and side abs. The person rests on one side and lifts the upper body and legs together into a V shape, so the ribs and hip on the top side draw closer to each other. This sideways bending action places strong emphasis on the side abs, with the front abs, hip flexors, and deeper core muscles contributing as the body leaves the floor.
Because the action happens in a single sideways direction rather than through twisting, it highlights body control, alignment, and balance. The hips and shoulders stay stacked, while the legs move as one unit with the torso, creating a long-lever feel that increases the challenge on the midsection. A calm, unhurried rhythm and relaxed neck position support smooth, precise motion from start to finish. With no equipment involved, this movement offers a simple way to challenge the waist area while also training coordination between the upper and lower body.